Soy-Free Shredded Chicken with Vegetables
Experience a wholesome and flavorful meal with this Soy-Free Shredded Chicken with Vegetables recipe, perfect for easy weeknight dinners or meal prep. Tender, juicy chicken breasts are oven-baked with a medley of vibrant vegetables like carrots, bell peppers, zucchini, and onion, all infused with the bright zest of lemon juice and aromatic dried herbs like oregano and thyme. This simple, one-skillet dish is made without soy, making it a great allergy-friendly option for a variety of diets. Searing the chicken first locks in its flavor, while the oven finish ensures perfectly cooked, shreddable chicken. Tossed with sautéed vegetables and garnished with fresh parsley, it’s a healthy, gluten-free, protein-packed meal that’s as delicious as it is nutritious. Serve on its own, over a bed of rice, or alongside your favorite salad for a complete, satisfying dish. Ready in under an hour, this recipe will quickly become a staple in your kitchen!
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Recipe Information
Ingredients
- 4 whole chicken breasts
- 2 tablespoons olive oil
- 2 medium carrots
- 2 medium bell peppers (any color)
- 1 large zucchini
- 1 large onion
- 3 cloves garlic cloves
- 1 cup chicken broth
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper (optional)
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Season the chicken breasts with salt and black pepper on both sides.
In an oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts and sear for 3-4 minutes on each side until browned. Remove the chicken from the skillet and set aside.
While the chicken is searing, peel and slice the carrots into thin rounds. Slice the bell peppers and zucchini into strips, and chop the onion into chunks.
In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and garlic cloves (minced) and sauté for 2-3 minutes until the onion becomes translucent.
Add the carrots, bell peppers, and zucchini to the skillet. Sauté the vegetables for 5-6 minutes until they start to soften.
Pour in the chicken broth and lemon juice, using a spatula to scrape any browned bits from the bottom of the skillet. Stir in the dried oregano, dried thyme, and cayenne pepper (if using).
Return the chicken breasts to the skillet on top of the vegetables.
Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
Remove from the oven and let the chicken rest for a few minutes. Then, shred the chicken using two forks.
Mix the shredded chicken with the vegetables and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.6 g | 71% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 5918 mg | 257% | |
| Total Carbohydrate | 79.4 g | 29% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 47.9 g | ||
| Protein | 227.8 g | 456% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2349 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
